Monday night in Noho. Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
2. Warm-up F. Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)
3. "HAL 9000" 50 Power cleans for time Every minute on the minute do 20 double-unders
Level III: Power cleans @ 165/118lbs Level II: Power cleans @ 135/95lbs, or muscle cleans at an appropriate load. If your double-unders are still developing, 30 second double-under attempts on the minute. Level I: 10 rounds not for time of 3 power cleans and one minute double-under practice
4. February Mobilizations
* Anterior compartment smash (if you’re playing along at home, page 264 in “Becoming a Supple Leopard” * Bilateral shoulder flexion (pg 259) *Olympic wall squat w/ distraction (pg 343) *Glute smash (pg 300)